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High Intensity Bootcamp Workout Using Hills To Build CV Endurance and Teamwork

If you are at the stage where you have two bootcamp instructors, that’s awesome. Not only does that mean you are doing well, it also means that your options when it comes to workouts has doubled.

One method of using your assistant instructor is to split your group into two and pit them against each other. This workout below involves just that, a bit of healthy competition between you bootcamp clients.

Hill Hunter

Goals: Team Building/Challenge

Duration: 1 hour

Equipment needed: None

Warm Up

Move to an open space and perform a 10 minute warm up drill focusing especially on the lower body.

Conditioning

Clients are two be split into two equally capable groups. One trainer is matched up with each group.

Clients are to find and run up as many hills in the next 30-40 minutes, they must meet back at the oval at 6.50am. Clients will score points for each hill run, the team with the most points wins.

Each hill is worth a different number of points per run, without assistance from the trainer members from the group must decide on which location to go to.

Choose your hill points according to the gradient and length of the hill. Use mapmyrun.com to assist you. Set a limit on how many times a group can run up a hill. For instance, for my group we used the following:

Each long hill can only be run a maximum of 6 times the number of group members, stronger group members can run more than the slower group members. ie a group of 10 can only run up a long hill 60 times total.

If a group is late to return back to the starting point, that group loses 20 points per minute per group member. This keeps it nice and fair amongst the teams.

Cooldown

Add up the scores and announce the winner while going through stretches with your clients.

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